Comparing Nutrients in 100 grams Mothbeans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mothbeans	26%	4%	70%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Mothbeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 343kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	30.3% 11.5g	38g per day for Men 19-50 years
Protein	41% 23g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Mothbeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	162% 649μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mothbeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	76.4% 0.69mg	204% 1.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	136% 11mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	92% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 489mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mothbeans vs Toasted Sunflower Seeds:

• Raw Mothbeans have 1.7 times more Vitamin B1, 2.7 times more Vitamin B9 and 2.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Mothbeans.
• Both Raw Mothbeans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Mothbeans vs Toasted Sunflower Seeds:

• Raw Mothbeans have 2.6 times more Calcium, 1.6 times more Iron, 3 times more Magnesium, 2.4 times more Potassium and 10 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Copper, 2.4 times more Phosphorus and 2.8 times more Zinc than Raw Mothbeans.
• Both Raw Mothbeans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Mothbeans have 3.4 times more Omega 3, 3 times more Carbohydrate and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 35.3 times more Fat, 16.4 times more Saturated Fat and 77.1 times more Omega 6 than Raw Mothbeans.
• Both Raw Mothbeans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.